What exercises will prevent repeat ankle sprains?

Exercises that help to improve flexibility of the calf musculature as well as exercises to improve strength in the muscles of the foot/ankle and hips will be important to decrease your risk of ankle sprains. Start by performing foam rolling of the calf musculature. If you feel a tender spot, hold the foam roller on that spot for approximately 30 seconds. Next, perform static stretches for the calf. Hold each stretch for 20-30 seconds. Next, perform ankle and hip strengthening exercises such as single-leg calf raises and lateral tube walking. Perform 1-3 sets of 10-15 repetitions. Lastly, perform balancing exercises such as the single-leg balance reach that force you to use both the ankle and hip muscles to control your leg in an unstable environment. Perform 1-3 sets of 10-15 repetitions.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.